WellWire · inspiring your health r/evolution » antioxidants

Chocolate Almond Butter Bark

Christine Dionese L.Ac — Mon, 08 Mar 2010 15:00:22 +0000

Photo by River City Gifts.

Ever combed the kitchen cabinets on a mission to indulge a sweet craving? Inspired by what I found in my pantry, this chocolate almond butter bark magically came together to make the perfect healthy treat! Loaded with omegas 3, 6, and 9 along with antioxidants and magnesium, this concoction will satisfy your sweet tooth.

What you need:

16 ounces raw crushed almonds
4 cups coconut flakes
2 cups blueberries
1 cup pomegranate seeds
1 cup raw pepitas
4 cups hemp granola (Nature’s Path)
1 16-ounce jar room temperature almond butter
17.5 ounces dark chocolate (Green and Black’s is my fave)
Sesame oil
2 deep casserole dishes

Putting it Together:

In a large mixing bowl combine all dry ingredients and berries.
Melt chocolate and almond butter in a double boiler continually stirring. Pour over dry ingredients and berries mixing quickly. If the texture appears too thick, stir in a teaspoon of sesame oil until a creamy consistency is reached.
Once thoroughly combined, equally divide mixture into the casserole dishes.
Cover with waxed paper or parchment paper and chill for about an hour in the refrigerator.
Once it’s chilled break off a piece and chomp down!

Superfood of the Week: Winter Squash

Dr. Nishant Rao — Mon, 14 Dec 2009 15:00:00 +0000

Photo by madabandon.

It’s no coincidence that Summer squash and zucchini are watery hydrating foods that are low in calories, while winter squash varieties are more nourishing and dense. Eating seasonally ensures a varied diet and it makes sense: our bodies need different types of nourishment during different seasons. When it comes to nutrition, nature knows best.

Photo by bhamsandwich.

Winter squash come in many sizes and shapes. Look for butternut, acorn, spaghetti, hubbarb, turban, and pumpkin. These hardy gourds are safely encased packages of nutritious, sweet and creamy flesh and are high in beta carotene, vitamin C, potassium, dietary fiber, and manganese.

Beta-cryptoxanthin, a relative of beta-carotene, found in orange and red foods including squash has been found in studies to lower one’s risk for lung cancer.

The carotenoids in winter squash are anti-inflammatory and anti-oxidant, preventing the oxidation of cholesterol and development of atherosclerosis in the blood vessels.

It is important to note that carotenoids in winter squash are fat-soluble, so here’s your excuse to slather on some butter or olive oil to optimize the absorption of all of the colorful goodies your squash has to offer.

Some of my favorite dishes of the season are sweet butternut squash soup, spaghetti squash as a gluten free pasta dish, and a simple roasted acorn squash accompanying a deliciously crisp, roast chicken.

So preheat your oven and try one of these recipes for dinner this week:

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Superfood of the Week: Cranberries

Dr. Nishant Rao — Mon, 16 Nov 2009 15:00:19 +0000

Photo by Bruce Foster.

Tis’ the season for giving thanks, huddling around an open fire and feasting with friends and family. This Thanksgiving, when you’re going back for more turkey, mashed potatoes and stuffing, don’t forget the cranberry sauce or relish–the tangy side will cut through all those deliciously rich foods.

Cranberries, like many other colorful fruits and veggies, are packed with antioxidants. Antioxidants have gained celebrity status among health experts for their anti-aging, anti-inflammatory, and anti-cancer properties.

Cranberries are a good source of vitamin C, fiber, manganese, vitamin K and have some great medicinal properties including the following:

Cranberries increase urinary levels of an anti-bacterial acid called hippuric acid that inhibits the adherence of E. coli to the mucosal lining of the urinary tract and prevents or treats painful urinary tract infections (UTI). Note: do not drink cranberry juice that contains sugar when trying to prevent a UTI, as the sugar will feed the bacteria and allow the infection to flourish. Cranberry capsules or unsweetened juice works best. Due to its intense tart flavor, unsweetened cranberry juice is hard to drink for many, so I recommend diluting it with water when drinking for UTI prevention. Of course, consult with your doctor if you are experiencing pain with urination or blood in your urine.

Contain proanthocyanadins which help to prevent plaque formation on teeth.

Cranberries proanthocyanadins have been found to prevent cancer by blocking tumor growth.

Research has found that cranberries help to regulate cholesterol by reducing LDL levels and raising HDL levels, protecting against heart disease. The anti-oxidant and anti-inflammatory properties of cranberries also decrease oxidation of cholesterol which also prevents atherosclerosis and decreases risk of heart disease.

Shown in a test tube, to prevent breast cancer cells from multiplying.

Regular consumption of cranberries has been shown to help kill H. pylori bacteria, which can cause digestive problems, ulcers and stomach cancer.

May have anti-viral properties

The high antioxidant content in cranberries helps to prevent age-related macular degeneration.

Remember, to get the maximum benefit from cranberry juice, always look for unsweetened juice. You can add your own healthy natural sweetener. I like to sweeten my drinks with a bit of agave syrup because it dissolves easier than honey and doesn’t have a strong flavor like maple syrup.

For a fun cranberry spritzer, mix unsweetened cranberry juice with sparkling water, agave syrup to taste, and a squeeze of lime! You can also substitute cranberry juice with pomegranate juice.

Here’s a recipe for a great gluten free cranberry chutney. Enjoy!

Superfood of the Week: Grapes

Dr. Nishant Rao — Mon, 19 Oct 2009 14:36:43 +0000

Photo by Smleon.

The Greeks knew it: grapes are the food of the gods. They even named a god, Dionysus, after this ambrosial fruit. Perhaps the Greeks knew what scientists and researchers are just discovering today:

Grapes are loaded with flavonoids, including the powerful compounds quercetin, resveratrol, and anthocyanin. These flavonoids are powerful antioxidants that give grapes and other colorful fruits and veggies their lovely purple color. White grapes also have beneficial properties, but red grapes have a much higher content of antioxidants.

Grapes are also great sources of:

manganese
vitamin B6
thiamin (vitamin B1)
potassium
vitamin C

If the delicious crunch of tart grapes isn’t enough, here are some more reasons to pop a grape or two next time you have a sweet tooth!

Lower your risk of heart disease, heart attack and strokes

Flavonoids decrease platelet aggregation and enhance nitric oxide release, which prevents blood clots
Resveratrol has been shown to protect against arterial wall damage by decreasing oxidation of LDL cholesterol that blocks and damages the arteries
Resveratrol helps to prevent hypertension by inhibiting the release of endothelin 1, a potent blood vessel constrictor.
The flavonoids and vitamin C in grapes help to strengthen connective tissue, preventing the rupture or leakage of blood vessels and capillaries

Lower your risk for cancer, especially colorectal and breast cancer

Resveratrol has been shown to decrease tumor activity by inhibiting cyclooxygenase-1 (COX-1), an enzyme that converts arachidonic acid that stimulate tumor-cell growth
Anthocyanins and proanthocyanidins in grapes appear to inhibit cancer proliferation by working together to suppress the growth of the enzyme topoisomerase II, which is necessary for the spread of cancer cells

Lower your risk for alzheimer’s and other neurodegenerative diseases

Studies suggest that resveratrol lowers levels of amyloid-beta peptides which are found in the plaques that are present in the brains of patients with alzheimer’s disease

It’s always best to buy organic to reduce carcinogenic effects, toxic load on your liver and the environment. It is even more important to choose organic when it comes to the “Dirty Dozen”, the top 12 foods with the highest level of pesticide residue. If you can’t buy organic, always by grapes grown in the US, as imported grapes are among the top 12 with the most pesticide residue.

Superfood of the Week: Apples

Dr. Nishant Rao — Tue, 06 Oct 2009 15:00:07 +0000

Photo by author.

I took this picture on a crisp New York spring day a few years ago. This is too easy but I’m going to say it: an apple a day keeps the doctor away. It might just be the recognizable medical adage out there. It also might be true.

Apples are a perfect symbol of health. They’re delicious and they’re packed with;

Antioxidants but especially quercetin. This particular antioxidant has risen to fame in its use for allergic reactions (hay-fever, itchy runny eyes etc). When in its supplement form it’s usually combined with vitamin C and bromelain.
Vitamin C
Pectin. This is processed and added to jam, along with sugar, to give it that sticky consistency. Also, pectin is a form of soluble fiber which can help in the prevention of cholesterol buildup in your arteries.

The highest quantities of both of these nutrients is concentrated in the skin, so get yourself a nice crunchy organic one and don’t peel it!

Superfood of the Week: Tomatoes

Dr. Nishant Rao — Mon, 28 Sep 2009 08:27:39 +0000

Photo by clayirving.

We can all agree there’s nothing quite like a ripe heirloom tomato with a little sprinkling of salt. Tomatoes are one of my favorite foods to cook because they’re super versatile. Tomatoes didn’t make it to Italy till the 16th century. They originally came from Mexico and South America. Can you even imagine Italian food without tomatoes?

Tomatoes are very high in vitamin C and A, but their biggest health claim is actually lycopene, a potent antioxidant in the carotenoid family. Other foods high in lycopene are watermelon, pink guava and papaya.

Here are some of the benefits of lycopene:

Cancer protective particularly prostate and colorectal
Powerful antioxidant particularly effective against the oxidative damage from sun exposure (and therefore skin aging)

Lycopene is much higher (up to 5x) in organic varieties. GMO tomatoes can have arctic flounder genes to increase their durability under cold conditions.

Tomatoes belong to the nightshade plant family along with potatoes, eggplant, chili peppers, bell peppers and the namesake of the family, the deadly nightshade or belladonna. This delicious family does have one downside in that they have alkaloids which can be inflammatory. The ones in deadly nightshade will kill you. Very, very quickly. I often suggest to people with inflammatory conditions that they minimize or eliminate these foods for a period of time. This lowers the inflammatory burden on the body and helps get out of the inflammatory cycle.

At first, the Italians were wary to take up the use of tomatoes at first because of its membership in the nightshade family. But thankfully for all of us, they got past that.

My favorite heirloom tomato: Purple Cherokee. Yours?

Superfood of the Week: Raspberries

Dr. Nishant Rao — Mon, 21 Sep 2009 12:00:04 +0000

Photo by sarae.

As soon as I think of raspberries I’m transported to a late summer day lying inside a raspberry patch in my old garden in Portland, Oregon. I think the best berries come from the Pacific Northwest, which makes me a little sad because I can’t eat average raspberries anymore.

If you are fortunate enough to stumble upon a raspberry patch or find some good wild ones at the market, savor them fresh. They’re really good for you.

They’re loaded with vitamin C and manganese. 1 cup will give you about half your daily value of each. Freezing will significantly reduce the vitamin C.
They’re high in anthocyanin flavonoids, giving them an antioxidant punch.
High in ellagic acid (endorsed by the American Cancer Association) which fights cancer and is often found in supplements.

Raspberry leaves, known to herbalists as Rubus idaeus, have their own set of delights

High in magnesium and great for cramps, and sore muscles
Adaptogenic to uterine muscles. Will both relax (due to effects on calcium and magnesium) and contract due to the astringent effect of the tannins.
Tea can helpful in early stages of diarrhea, again because of the tannins.

Enjoy the spoils of the end of summer: raspberries!

How to Live to 100, Secrets of a Long Life

Dr. Nishant Rao — Fri, 11 Sep 2009 09:02:31 +0000

Photo by bravenewtraveler.

My great grandfather lived to 103 and received a letter from the Queen of England to mark the occasion. I want my own letter when I reach 100. In the U.S. I hear you get a letter from the President, not the Queen, though I’ll take either.

I recently came across a book called The Blue Zone by National Geographic explorer Dan Buettner. Buettner explores the longest lived cultures from around the world and attempts to find the distinguishing features that turn them into ageless wonders.

Five centenarian cultures made the final cut with three coming out on top (see the Venn diagram below). Listed are some of interesting habits these cultures maintain. Dan Buettner said it best, “Centurions have managed to live longer and better because of the foods they eat, the social circles they keep, and their outlooks on life.” I have a feeling this is going to be much simpler than we think.

Okinawa, Japan(longest lived on Earth)
- Ikigai (raison d’etre)
- Maintain a garden
- Diet high in seafood
Sardinia, Italy
- Goat milk
- Red cannonau wine
Loma Linda, USA
- Day of rest (Sabbath)
- Eat an early light dinner
Nicoya Peninsula, Costa Rica
- Drink hard water high in calcium
Icaria, Greece
- Afternoon naps

If you live in any of these places, congratulations! For the rest of us, and those who’d like to receive a letter, here’s a distillation of the results:

Vitamin D
- All these cultures get plenty of vitamin D rich sunshine. It only takes 2o minutes a day. Check this out on why you should skip the sunscreen.
Plant-based diet
- You shouldn’t have to take vitamins, minerals and supplements everyday for the rest of your life. Eat plenty of local, seasonal high quality plant based foods to get your one a day from your diet. Don’t forget the protein if you’re vegetarian. Many of these cultures consume legumes to balance out their diet. If you eat meat, go for grass fed, free range varieties.
Antioxidants
- Be it Sardinian cannonau wine, blueberries, açaí or pomegranate, antioxidants are a crucial nutrient to aging gracefully. Find them in the most colorful of foods by simply eating the rainbow
No smoking
- Its obviously a terrible habit, kick it.
Socially active
- Being part of a community provides emotional support. Get socially engaged!
No refined foods
- Don’t eat white food, stick to complex carbohydrates and avoid simple sugars. Americans consume their body weight in sugar a year (22 teaspoons a day adds up!). This is clearly a bad idea.
Constant physical activity
- Use it or lose it. Build it into your day by gardening, walking everywhere you go or randomly doing 20 jumping jacks (I just started doing this – if you know the show 24, every time Jack Bauer says, “I need it now!” I get up and do 20. Its quite a workout).

Should I frame the letters, or put them on the fridge? Anyone know a centenarian? What are their secrets? My grandmother still vouches by a single, small glass of whiskey on ice and a handful of pistachios every evening.

WellWired-TV: Exercising Outdoors with Allergies

Dr. Natasha Kassam — Fri, 07 Aug 2009 09:28:01 +0000

Photo by burningquestion.

If you’ve got a case of seasonal allergies, the last thing you probably want to do is explore nature and workout outside. But it’s beautiful outside! So join Dr. Kassam and learn how to alleviate those symptoms and make exercising with allergies a less agonizing experience.

Dr. Natasha Kassam is dedicated to facilitating the healing and wellbeing of her patients. Her passion is cardiovasular and pulmonary medicine. She practices at Bloom Natural Healthcare in NE Portland Oregon and is the host of askdrkassam.com.

WellWired-TV: Healthy Chocolate Choices

Dr. Natasha Kassam — Tue, 04 Aug 2009 09:57:46 +0000

Photo by suavehouse113.

It’s no secret that chocolate is an excellent source of antioxidants. Join Dr. Kassam as she discusses some of the recent research information on the benefits of consuming chocolate, as well as how to make health savvy cocoa choices.

Superfood Marketing Hype – It’s Not That Complicated

Dr. Nishant Rao — Tue, 05 May 2009 00:41:35 +0000

Photo by Eduardo Z.

I recently received an email touting the benefits of acai berries. Apparently if I consume enough I will be able to audition for a role in an X-men movie or guest star on Heroes Season 6.

It seems like every few months there is another ‘superfood’ which hits the market in a sexy package promising to deliver more health benefits than a magic genie in a bottle.

I decided to write this article after I discovered that “dr_oz” the twitter tag (3626 followers – duped like me I presume) is not the real Dr. Oz, but simply an acai berry peddler who uses Dr. Oz of the Oprah show‘s name as a way to drive business (apparently he mentioned it once on the show). My twitter account is over run with these. Sad and pathetic marketing strategy aside, it reminded me how easy it is to sell ice to Eskimos.

Pomegranate, blueberries, acai, noni, mangosteen- what other fruits have millions of marketing dollars behind them? The truth is that as soon as you put almost any colorful fruit or vegetable under the microscope there is a treasure trove of complex biochemistry and phytochemicals with innumerable health benefits. Researchers, after spending millions to research the humble pomegranate, realize that there is a huge consumer market and then create a product with the research to back it.

Go to Google and try this: Cancer + (pick any fruit or vegetable). Amazing right?

There is no secret to longevity, the challenge is to actually implement the basics. Take the Okinawa project for example. The world’s longest lived people and the largest concentration of centenarians are from this small area in Japan. Scientists have been trying to understand what makes them unique and in the end found this: Okinawan’s eat an average of seven servings of vegetables and fruits a day.

There were several other components to their longevity. However- they don’t need a multi million dollar marketing campaign with accompanying research and sexy packaging to ensure they get their dose of antioxidants, vitamins and minerals. Neither do you for that matter.

All of these fruits and vegetables have their own health benefits. I am not denying this. But, what I am constantly hearing is, “Dr. Nishant, is pomegranate juice good for me? Is noni juice good for me?” The answer is, “Sure, why not?”

My dear mother-in-law Hasmik just asked me about asparagus and cancer. The article she forwarded had tons of research and testimonials from people who ate 4 tablespoons of pureed asparagus a day which cured their cancer. Yes asparagus contains a very high amount of glutathione, one of the strongest antioxidants in the body. There are several vegetables like this which do contain specific phytochemicals which are useful for specific conditions (the Brassicaceae plant family and its cancer fighting isothiocyanates found in broccoli and cabbage).

This type information and research is very useful, but please not another ‘miracle food’ with antioxidant values “off the charts”. The only thing off the chart is the mass marketing using fruits which tend to be exotic/unknown to the target market.

They are all good for you in as much as any red-yellow-orange-colorful antioxidant packed miracle of nature is. Spend the millions of dollars of research on something useful. Just fill your diet with organic colorful fruits and vegetables and don’t play into the mass marketing hype of an industry on green steroids – groids. We are surrounded by super-foods, we just don’t realize thats what they are called. Ice to Eskimos.

Leave a comment with your favorite fruit/vegetable of the red-orange-yellow kind and I guarantee you each one has a unique phytochemical with miracle antioxidant properties which you could buy for $0.80 a pound from a farmers market, or pay $7.00 for the processed, packaged, internationally shipped and lifeless commercial version. Do enjoy these products occasionally, they’re often delicious, but don’t think they are the revolutionary products they claim to be. It’s generally much simpler than we think.